Maintenance Guidelines For Women:
Women require about 1800 calorie intake per day in order to have a healthy weight maintenance diet. They should design their own daily diet of foods.
Four servings a day of grains
Two to three servings of skim or low-fat milk products
Five to seven ounces of lean meat, fish or poutlry per day.
Two servings of vegetables, including dark green vegetables for calcium and vitamin A
Two servings of fruit, including a citrus fruit for vitamin C
To this basic diet, add 1 tablespoon of butter, margarine, oil, regular salad dressing or other fat of your choice.
Having these selections will have a total of about 1200 to 1400 calories. In order to arrive to 1800 calories, add vegetables and safe fruit snack or grain products for a total of 300 calories or more.
Maintenance Guidelines For Men:
Men requires about 2100 to 2400 calories per day to maintain the weight. In order to arrive at your level, add vegetables and safe fruit snack or grain products for a total of 300 calories or more.
Six servings per day of grains
Two to three sevings of skim or low-fat milk products
Eight to ten ounces of lean meat, fish, or poultry each day
Two servings of vegetables including green vegetables for calcium and vitamin A
Two servings of fruit, including a citrus fruit for vitamin C
To this basic diet, add 1 tablespoon of butter, margarine, oil, regular salad dressing or other fat of your choice.
Depending on your selection, add the quantity of leanest meats and skim milk products.
There should be enough room for you to leave 200 to 300 calories for desert.
For everyone:
Desserts, high-calorie snacks, and alcoholic beverages should never replace the foods in the dietary plan. Treats can also be added.
Beverages are most important. Try to maintain 8 glasses of water a day. Drinking plenty of water is one of hte most important things you can do in order to lose weight and keep it off. Do not drink too much caffein and artificially sweetened diet drinks.